Basic Sprouted Quinoa

Photo by: Sarah Shatz

by Whole Foods Market

over 2 years ago

Sprouted quinoa refers to quinoa that has been germinated (or sprouted) and then dried at low temperatures in order to boost its nutritional profile - increasing vitamins and micronutrients - and activating enzymes that make it easier to digest. In addition to the health benefits, sprouted quinoa is versatile in the kitchen. It cooks quickly, in as little as 15 minutes, or it can be simply rehydrated by soaking in warm water for 30 minutes (Step 3 below). Serve sprouted quinoa alongside thick stews and curries. Or try baking cooked sprouted quinoa into a into a hearty casserole with vegetables and cheese. It's also delicious added to soups to thicken or cooked into a pilaf with dried fruits and nuts.

Makes about 4 cups

  • 1 cup sprouted quinoa
  • 2 cups water (or broth)
  • Pinch salt (optional)
  1. Wash the quinoa in several changes of water, swishing with your hand, until the water runs clear. Drain thoroughly.
  2. Combine quinoa with the water (or broth) in a heavy pot. Add a pinch of salt (optional). Bring to a boil, cover, reduce heat to low, and simmer gently until tender but maintains a pleasant crunch and the water is absorbed, about 15 minutes. (The spiral thread-like part of the grain comes unattached when the grain is ready, so that you can see little squiggly threads.) Let stand, covered for 5 minutes. Fluff with a fork.
  3. Alternatively, to prepare sprouted quinoa without cooking: Soak sprouted quinoa in hot water until tender, about 30 minutes. Pour off any excess. Season to taste and serve.

Nutrition Info:


  • 626 calories
  • 10g total fat
  • 1g saturated fat
  • 0mg cholesterol
  • 177mg sodium
  • 109g carbohydrate (12g dietary fiber, 0g sugar)
  • 24g protein
3 Comments Add a Comment
  • Missing_avatar

    pl&c says: thank you! :D

    about 1 year ago Reply to this »
  • Missing_avatar

    pl&c says: a question, just to be sure: so if you're cooking it, you have to wash it several times; but to rehydrate and eat raw, you JUST soak the one time for 30 minutes, not wash first? thanks :)

    about 1 year ago Reply to this »
  • Molly1bw

    molly's kitchen says: Great question! If preparing the quinoa sprouts raw, go ahead and follow step one of the recipe and do a thorough rinsing of the grains before soaking. Hope that helps!

    about 1 year ago

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